Chapter 9 Flashcards
What 4 things can dietitians include when developing plans?
- Appropriate calorie intake levels
- Recommended amounts of macro/micronutrients
- Adequate amounts of fluid and electrolytes
- Any supplement intakes that are needed
Daily average nutrient requirements that most people need to be healthy
RDA
What is RDA
Recommended dietary allowance
Daily average nutrient level that is recommended to uptake when RDA can’t be established
Adequate intake
What is AI
Adequate intake
Max daily average of nutrients that you can intake without getting any adverse effects
Tolerable upper intake
What is UL
Tolerable upper intake
Daily average intake level of nutrients that is sufficient enough to meet half the healthy populations needs
Estimated average requirements
What is EAR
Estimated average requirements
Male and females have inadequacies of _____ and _____.
Vitamin E and magnesium
What is an example of vitamin E
Oils, nuts, and seed
What is an example of magnesium
Nuts and seeds
Most people over the age of 2 have low intakes of ______ and _______
Fiber and potassium
____ and _______ are a concern for a lot of people
Calcium and vitamin D
What is an example of calcium?
Dairy foods and fortified beverages
What is an example of vitamin D?
Fatty fish and fortified beverages
_____ and _______ are a concern for a lot of women and adolescent females.
Iron and folate
What is an example of iron
Red meats and iron fortified cereals
What is an example of folate?
Bean, peas, peanuts, and sunflower seeds
________ is affected badly by low levels of hydrochloric acid in stomach. That happens to older adults
Vitamin B12 absorption
What is an example of vitamin B12?
Animal foods and fortified cereals and yeast
What are proteins made up of?
Carbon, hydrogen, oxygen, and nitrogen
How many kcal/gram do proteins provide
4 kcal/g
Determined by the amino acid content and the digestibility of protein
Protein quality
________ quality proteins are highly digestible and have all the essential amino acids we require, which consist of 9
Higher
Primary source of energy
Carbohydrates
Carbs are made up of??
Carbon, hydrogen, and osygen
How many kcal/gram do carbs provide?
4 kcal/g
What are the monosaccahrides
Single sugar molecules. glucose, fructose, and galactose
What are the disaccahrides
two simple sugar units put together. sucrose, lactose, and maltose
What are the polysaccahrides
Complex carbs containing thousands of glucose units. starch, fiber, and glycogen
Aerobic endurance athlete need how many carbs?
8-10 grams
Strength athletes need how many carbs?
5-6 grams
Fats are made up of?
Cholesterol, phospholipids, triglycerides, and fatty acids
How many kcal/gram do fats provide?
9 kcal/g
Fats with one double bond
Mono-unsaturated
Fats with two or more double bonds
polyunsaturated
Protects organs, regulates hormones, and caries and stores some vitamines
Fat
HDL level
< 40 = low and > 60 = high
LDL levels
< 100 optimal
130-159 borderline high
160-189 high
> 190 extremely high
Cholesterol levels
< 200 desirable
Ranking of carbs based on how fast they are digested and absorbed
Glycemic index
How carbs raise blood glucose levels
Glycemic index
Foods that take ______ to digest have a ______ GI
Longer, lower
The amount of carbs in a part of food into account when ranking
Glycemic load
How to calculate glycemic load
GI x g of carb in food/100
When resting or exercising at low intensities, most of the energy produced is from what?
Fatty acid oxidation
Organic substance, meaning carbon containing
Vitamins
What are the fat soluble vitamins?
Vitamins A, D, E, and K
What are the water soluble vitamins?
Vitamin C and B vitamins
Important for bone health, capacity for carrying oxygen, and balance of fluid and electrolytes
Minerals
How to prevent dehydration?
Prevent water weight loss of more than 2% of body weight
Every pound lost is how many ounces of fluid lost?
16 oz.
How to hydrate before activity
Hours before exercise to give adequate time for absorption of fluids and output of urine
How many ounces to drink when weighting 88 pounds
5 oz every 20 min
How many ounces to drink when weighting 132 pounds
9 oz. every 20 min
What is the adequate intake of water daily for men?
3.5 L
What is the adequate intake of water daily for women?
2.5 L
How to hydrate after activity
Restore hydration levels prior to exercising by taking in food and fluids
